23THU19

CrossFit Reality – CrossFit

Warm-up

Bench press warm up (No Measure)

2 Rounds:

200m Run, Bike, or Ski

10 Inchworm push ups

15 Ring Rows

5 Burpees

15 Air Squats

15 Banded pull aparts

Warm-up

Weightlifting

Bench Press (E2min x 5 – 5 reps @ 50% of 2RM )

Metcon

Metcon (Weight)

EMOM – 16

1 – 5 Strict Pull Ups

2 – 10/8 Cal Bike

3 – 8 DB Z Press

4 – 30 Double Unders
Use or build to a heavy z press

– keep chest up and don’t lean back when pressing through

– use bands if needed

– 60 singles